Food Exchange List

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Food Exchange List

Weight Management
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Sample Reduced-Calorie Menus
Food Exchange List
Food Exchange List
htmRECIPESfoodExchange
Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices.
225071
InteliHealth
2006-02-25
t
National Heart, Lung, and Blood Institute
2008-02-25

NHLBI

 
NHLBI Obesity Education Initiative

Food Exchange List

Within each group, these foods can be exchanged for each other. You can use this list to give yourself more choices.

VEGETABLES contain 25 calories and 5 grams of carbohydrate. One serving equals:

1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup Raw vegetables or salad greens
1/2 cup Vegetable juice
If you?re hungry, eat more fresh or steamed vegetables.

FAT-FREE AND VERY LOWFAT MILK contain 90 calories per serving. One serving equals:

8 ounces Milk, fat-free or 1% fat
3/4 cup Yogurt, plain non fat or low fat
1 cup Yogurt, artificially sweetened

VERY LEAN PROTEIN choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 ounce Turkey breast or chicken breast, skin removed
1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce Canned tuna in water
1 ounce Shellfish (clams, lobster, scallop, shrimp)
3/4 cup Cottage cheese, non fat or low fat
2 each Egg whites
1/4 cup Egg substitute
1 ounce Fat-free cheese
1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

FRUITS contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small Apple, banana, orange, nectarine
1 medium Fresh peach
1 Kiwi
1/2 Grapefruit
1/2 Mango
1 cup Fresh berries (strawberries, raspberries or blueberries)
1 cup Fresh melon cubes
1/8 th Honeydew melon
4 ounces Unsweetened Juice
4 teaspoons Jelly or Jam

LEAN PROTEIN choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

1 ounce Chicken- dark meat, skin removed
1 ounce Turkey- dark meat, skin removed
1 ounce Salmon, Swordfish, herring
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce Veal, roast or lean chop*
1 ounce Lamb, roast or lean chop*
1 ounce Pork, tenderloin or fresh ham*
1 ounce Low fat cheese (3 grams or less of fat per ounce)
1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese
2 medium Sardines
* Limit to 1-2 times per week

MEDIUM FAT PROTEINS have 75 calories and 5 grams of fat per serving. One serving equals:

1 ounce Beef (any prime cut), corned beef, ground beef **
1 ounce Pork chop
1 each Whole egg (medium) **
1 ounce Mozzarella cheese
1/4 cup Ricotta cheese
4 ounces Tofu (note this is a Heart Healthy choice)
** choose these very infrequently

STARCHES contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slice Reduced calorie or "lite" Bread
1/4 (1 Ounce) Bagel (varies)
1/2 English muffin
1/2 Hamburger bun
3/4 cup Cold cereal
1/3 cup Rice, brown or white- cooked
1/3 cup Barley or couscous- cooked
1/3 cup Legumes (dried beans, peas or lentils)- cooked
1/2 cup Pasta- cooked
1/2 cup Bulgar- cooked
1/2 cup Corn, sweet potato or green peas
3 ounce Baked sweet or white potato
3/4 ounce Pretzels
3 cups Popcorn, hot air popped or microwave (80% light)

FATS contain 45 calories and 5 grams of fat per serving. One serving equals:

1 teaspoon Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon Butter
1 teaspoon Stick margarine
1 teaspoon Mayonnaise
1 Tablespoon Reduced fat margarine or mayonnaise
1 Tablespoon Salad dressing
1 Tablespoon Cream cheese
2 Tablespoons Lite cream cheese
1/8 th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon

Source: Based on American Dietetic Association Exchange List

 

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calories,carbohydrate,obesity
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Last updated February 25, 2006


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